Three Dark Greens – The “Super Antioxidant”…Part 3 in the Series

Dark Greens Trio - SpinachNow for our third and final Dark Green “Super Antioxidant” – Spinach. I wanted to share just how popular and powerful this dark green vegetable really is and some tips on its value and how to use it. There is no question this is the most popular and well-known of the famous three dark greens. And rightfully so because it tastes so good and has so many uses. There practically isn’t a restaurant that doesn’t have spinach as an option on their menu. But when you get right down to it, Spinach is hero of the dark greens…

You already knew SPINACH was good for you, but did you know just how good? Spinach protects against eye disease and vision loss; it’s good for brain function; it guards against colon, prostate, and breast cancers; it protects against heart disease, stroke, and dementia; it lowers blood pressure; its anti-inflammatory; and it’s great for bone health. Spinach has an amazing array of nutrients, including high amounts of vitamin K, calcium, vitamin A, vitamin C, folate, magnesium, and iron.

A carotenoid found in spinach not only kills prostate cancer cells, it also prevents them from multiplying. Folate promotes vascular health by lowering homocysteine, an amino acid that, at high levels, raises the risk of dementia and cardiovascular disease, including heart disease and stroke. Folate has also been shown to reduce the risk of developing colorectal, ovarian, and breast cancers and to help stop uncontrolled cell growth, one of the primary characteristics of all cancers. The vitamin C and beta-carotene in spinach protect against colon cancer in addition to fighting inflammation, making them key components of brain health, particularly in older adults.

Spinach is loaded with vitamin K (one cup of cooked spinach provides 1,111 percent of the recommended daily amount!), which builds strong bones by helping calcium adhere to the bone. Spinach is also rich in lutein, which protects against age-related macular degeneration, and it may help prevent heart attacks by keeping artery walls clear of cholesterol buildup.

How much can you eat? Fresh spinach should be a daily staple in your diet. It’s available in practically every grocery store, no matter where you live, it’s easy to find year-round, and you’d be hard pressed to find a more nutritionally sound, versatile green. So do yourself a healthy favor and aim for a few ounces — raw, sautéed, or lightly steamed, every day.


  • Add a handful of fresh spinach to your next fruit smoothie. It’ll change the color but not the taste.
  • Conventionally grown spinach is susceptible to pesticide residue; stick to organic.

Make yourself a Super Antioxidant salad by mixing them together with a tasty balsamic vinaigrette dressing like I did.  Here’s to your health! 

There you have it – the Super Antioxidant trio of Dark Greens. If you have any thoughts to share about our Dark Greens, leave us a comment – we would love to hear from you!

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